Strength
1 Sq clean every :30 for 12 reps @75-80%
Conditioning
4 rounds for time
100 Double Under
20 HSPU
10 Sq clean to thruster 155/105
18 cap
5/7/2019
Strength
2 Push Press EMOM x 7 min, building
Conditioning
12 min AMRAP
15 Box Jump Over 24/20
12 Chest to bar pull up
9 Toes to bar
5/4/2018
Teams of 2
40 Burpee Box Jump Over 24/20
8 Rounds of DT 95/65 (4 rnds each)
30 BBJO 24/20
6 Rounds of DT 135/95 (3 each)
20 BBJO 24/20
4 Rounds of DT 155/105 (2 each)
-24 min cap-
1 round of DT = 12 Deadlift, 9 Hang Power Clean, 6 Push jerk
BBJO can be split up however with one person working at a time, DT rounds must be split up evenly also with one working at a time. P1 does 12,9,6 then P2 does 12,9,6 etc. alternating full rounds only.
5/3/2018
Strength
3 Front squat every 1:30 x 5 sets building
Conditioning
3 rounds
1 min front squat 95/65
1 min kb swing 53/35
1 min ab mat sit up
1 min rest
5/2/2018
Jerry
1 Mile Run
2,000 Meter Row
1 Mile Run
5/1/2018
Strength
3 Strict Press EMOM x 5 min, building
Conditioning
25 strict hspu
50 box jump over 24/20
75 wall ball 20/14
100 double under
15 min cap
